Research has revealed that magnesium glycinate, citrate, chloride, lactate and aspartate are some of the most absorbable forms of magnesium. It is also essential to bear in mind that zinc and calcium can reduce magnesium absorption, so it is important to consider what you take it with. Magnesium citrate is a widely used form of magnesium and is often found in supplements. It appears to be more easily absorbed by the body than other forms.
The best way to meet the recommended intake of magnesium is by consuming foods that are rich in magnesium. However, if you cannot meet the recommended intake from food alone, there are various supplements available. Magnesium lactate and magnesium chloride are better absorbed than magnesium oxide. Magnesium gluconate is also well absorbed.
Extended-release forms of magnesium may be better absorbed, as well as forms that do not have enteric coatings. One of the most bioavailable forms of magnesium is an ionic magnesium citrate such as MAG365, which is almost completely absorbed by the body. This form does not require stomach acid for digestion, which gives it an advantage over other formulations. This can be compared to magnesium oxide, which has an absorption rate of 4%.
In a study involving 28 people with a rare condition requiring high doses of magnesium a day, those who took a slow-release magnesium lactate tablet experienced fewer digestive side effects than the control group (1). There is a lot of information published about the benefits of magnesium, but none on magnesium biocitrate. Since I had my transplant, my magnesium level has been 1.0-1.5.I have been taking 800 mg twice a day of magnesium oxide, but my levels remain low. Magnesium l-threonate may help improve brain health and could be used to treat conditions such as depression and memory loss.
Magnesium chloride is easily absorbed by mouth and is used to treat heartburn, constipation and low magnesium levels. I switched from Magnesium Oxide to Magnesium Citrate and experienced an itchy rash all over my body. Before taking a magnesium supplement or using a topical magnesium product, people should consult their doctor as they may not be suitable for everyone. Magnesium citrate is one of the most popular types of magnesium supplements and is easily absorbed by the body.
